oven "fried" chicken

I've heard this way is good - I've never done it, but it sounds good and low cal. I usually coat it with cheeze it's or fried onions - neither way is overly low cal.

CRISPY OVEN - FRIED CHICKEN

1 egg, lightly beaten
1 tbsp. water
1 c. Rice Krispies, crushed
1/4 c. buttermilk baking mix
1 tbsp. instant minced onion
1/4 tsp. garlic powder
1/4 tsp. seasoned salt
1/4 tsp. pepper
3 1/2 lb. broiler - fryer, cut up and skinned, or boneless skinned breasts
Vegetable cooking spray
Green onion fans (optional)
Carrot flowers (optional)

Combine egg and water in shallow bowl. Mix well and set aside. Combine crushed cereal, baking mix, minced onion, garlic powder, seasoned salt and pepper in a shallow bowl. Stir until well blended and set aside. Trim excess fat from chicken; dip chicken in to egg mixture and dredge in cereal mixture coating well. Arrange chicken in 15 x 10 x 1 inch jelly roll pan coated with cooking spray. Bake uncovered at 350 degrees for 1 hour or until tender. Place on serving platter and garnish with green onion fans and carrot flowers.

do you know nutritional info for this? sounds good!

Tried, True, Tested and Yummy :laugh: --

Biggest Loser's Winning "Fried" Chicken

173 Calories, 29g Protein, 9g Carbohydrates, 2g Fat, 66mg Cholesterol, 1g Fiber, 171mg Sodium
Yield: Serves 2

Ingredients

* 3 Tbsp. fat-free plain yogurt
* 4 large fresh basil leaves, chopped
* 1 tsp. chopped fresh oregano leaves
* 1 tsp. chopped fresh thyme leaves
* 1/4 tsp. garlic powder
* pinch of salt
* pinch of ground black pepper
* 4 Tbsp. Ian's Whole Wheat Panko Breadcrumbs, or finely crushed Wasa Light Rye Crispbread
* 2 small 1/4-pound boneless, skinless chicken breasts, trimmed of visible fat
* Mustard or low-fat, low-sodium marinara sauce to taste (optional)

Instructions

1. Preheat the oven to 400 degrees F. Lightly mist a small nonstick baking sheet with olive oil spray.
2. In a medium shallow bowl, combine the yogurt, basil, oregano, thyme, garlic powder, salt and pepper. Stir to mix well.
3. Place 2 tablespoons of bread crumbs or crushed crispbread in another medium shallow bowl. Set next to the yogurt mixture. Dip one chicken breast into the yogurt mixture to coat. Transfer to the crumbs to coat evenly. Place on the prepared baking sheet. Add the remaining two tablespoons crumbs to the owl. Repeat the procedure with the second breast. Place on the baking sheet, not touching the other breast.
4. Bake for 10 minutes. Flip the chicken and bake for 8-10 minutes, or until no longer pink. Serve immediately with mustard or marinara sauce on the side, if desired.

do you know nutritional info for this? sounds good!

I don't have the nutrition on it, but you could enter it into sparks recipe calculator (just google it - I'm not sure of the address). Sorry

great recipe Ian! I've also pulverized Fiber-One Cereal and used it as a coating - nice nutty flavor and very low cal. yum

Bump

I put lemon juice and pepper on a skinless, boneless breast and then roll it in a tablespoon of french fried onions that come in a can. Bake at 395 for about 45 minutes covered. The onions will get very crispy and give you that crunchy taste like fried. It doesn't compare with Popeyes, but it is very good! This is coming from a person that has a real taste for fried foods! I took parts of this from an old Weight Watchers recipe. Some soak the breast in an egg first. I don't use the egg. There's also a recipe on the french fried onions. I think the onions are 70 cals for a tablespoon. You'll have to check the can and I don't have one right now. I've also used this with fish and it is very yummy.